Blogs Product news, events and behind-the-scenes info from the global leader in GPS.

You don't have to be near an ocean to take advantage of the benefits of stand up paddle boarding (SUP)--though the salty air is pretty sweet. Even those who are land-locked and are looking for a new alternative to their workout routines can give this sport a try. SUP is a great way for athletes of all levels to work on their core muscles and a way to get out of breath without the pounding/stress on your body experienced in many other conventional pursuits. Here is a great workout from Garmin Pro Paddler Jenny Kalmbach:

Speed Endurance Shuttles with Beach Sprints and Buoy Turns

½ Mile Warm-up (Easy paddling)

Mark out buoys or markers on the water at 0.1 Mile, 0.2 mile, 0.3 mile, 0.4 mile and 0.5 mile

Also mark out a 20 meter return track on Sand (marker at 20 metres)

Diagram below explaining the training course:

The Workout

Start at the beach and sprint to the the first buoy, turn around the buoy and return to the beach

Once near the beach, turn and sprint out to the second buoy, turn and return to the beach.

Continue until you have sprinted to the 5th and final buoy, turn on it, return to the beach

Dismount your board and sprint to the beach marker and return to the start

Rest 20 seconds and repeat 5 beach sprints

Recover 5 minutes and perform 3-5 sets (start with 3 and see how you feel)

1/2 mile cool down (easy paddling)

Use your Forerunner 910xt and upload your data to Garmin Connect. Look to see what your heart rate was like throughout the workout and how your speed changed from the first to last set!